Building muscle after 50 is something many people are skeptical about.  And often, that skepticism acts as a barrier to getting started on a strength training program.

But building muscle mass and strength is definitely possible after 50.  And, it is one of the most important things we can do to gain and maintain our highest possible level of pain-free function as we get older.

The over-50 personal training clients I work with are consistently able to gain muscle mass, as measured on an InBody 570 body scanning device.

Here are some results:

• Jeff, age 51 – added 1.9 pounds of muscle in 29 days
• Cindy, age 69 – added 1.7 pounds of muscle in 31 days
• Michael, age 79 – added 2.4 pounds of muscle in 60 days

But to build muscle after 50, there are a couple complicating factors that we need to account for.

Once you get over 50, you start feeling the effects of age-related wear and tear on your body.  Injuries from the past are coming back to haunt you with chronic aches and pains.  Also, safety is of much greater importance, because new injuries are much harder to recover from.

So you have to make adjustments to your strength training program to reflect these changes.

This post will go over how to overcome the challenges we face in building muscle over 50 so we can stay healthy, strong and fit.

Related content on building muscle after 50:

• Is It Even Possible To Build Muscle Over 50?

• The Ultimate Strength Training Program For Over 50 To Start Feeling Great Now

• 10 Home Gym Essentials On A Budget For Full Body Workouts To Get You Strong Really Fast

• How To Achieve Excellent Fitness Over 50 in 90 Minutes A Week

Building Muscle After 50: Effective Strategies for Older Adults

Building muscle after 50 is not only possible but highly beneficial for overall health and longevity. As we age, our bodies naturally lose muscle mass, a process known as sarcopenia. Adults may lose up to 10 lbs of muscle every decade after age 50, making it crucial to engage in resistance training and proper nutrition to counteract this trend.

By incorporating regular strength training exercises into your routine, you can stimulate muscle growth and improve your body composition. This not only helps maintain your strength and independence but also boosts metabolism, enhances bone density, and reduces the risk of age-related health issues.

Proper nutrition plays a vital role in supporting muscle growth at any age. Consuming adequate protein, along with a balanced diet rich in vitamins and minerals, provides your body with the necessary building blocks for muscle repair and growth. Protein supplementation combined with resistance training can be particularly effective in enhancing muscle mass gains in older adults.

Key Takeaways

• Regular resistance training can counteract age-related muscle loss and improve overall health
• Proper nutrition, especially adequate protein intake, is crucial for muscle growth after 50
• Consistency in exercise and nutrition is key to achieving and maintaining muscle gains as you age

Understanding Age-Related Muscle Loss and Building Muscle After 50

Age-related muscle loss, known as sarcopenia, affects muscle mass and muscle strength. Hormonal changes play a crucial role in this process. Protein synthesis and recovery also become more challenging as you age.

Combat Sarcopenia and Muscle Atrophy

Sarcopenia can lead to a 50% reduction in muscle mass by your 80s or 90s.

In fact, after age 30, you begin to lose muscle mass – as much as 3% to 5% per decade. (health.harvard.edu)

To combat sarcopenia:

1. Engage in regular resistance training
2. Increase protein intake
3. Stay physically active throughout the day

Resistance exercises like weightlifting or body weight exercises stimulate muscle growth. Aim for 2 sessions per week, focusing on major muscle groups.

Protein intake becomes crucial. Consume 1.2-1.6 grams of protein per kilogram of body weight daily. Spread protein intake evenly across meals for optimal absorption.

The Role of Hormones in Muscle Growth for Older Adults

Hormonal changes significantly impact muscle growth after 50. Testosterone levels decline, affecting muscle mass and strength.

Age-related muscle loss is linked to hormonal changes, particularly decreased testosterone production. This decline can start as early as age 30 but becomes more pronounced after 50.

To support hormone balance:

• Get adequate sleep (7-9 hours nightly)
• Manage stress through relaxation techniques
• Consider hormone replacement therapy under medical supervision

Certain foods can support hormone production. Include zinc-rich foods like oysters, beef, and pumpkin seeds in your diet.

How Aging Affects Protein Synthesis and Muscle Recovery

Muscle protein synthesis rates decrease with age, making it harder to build and maintain muscle mass. Recovery time between workouts may also increase.

To optimize protein synthesis and recovery:

1. Consume high-quality protein sources like lean meats, fish, eggs, and dairy
2. Include leucine-rich foods such as chicken, beef, and whey protein
3. Allow for longer recovery periods between intense workouts

Post-workout nutrition becomes crucial. Consume a protein-rich meal or shake within 30 to 60 minutes of exercise to support muscle repair and growth.

Strategies for Effective Strength Training Over 50

Strength training is crucial for maintaining muscle mass and overall health as you age. Proper techniques and programming can help you build muscle safely and effectively.

How to build muscle after 50

The physiological process of muscular hypertrophy over 50 is the same as any other age, and for both men and women.

Here are the principles of progressive resistance exercise you need to keep in mind when designing your strength training workouts:

Intensity – to build muscle after 50, you need to put in a maximum effort on every set, every exercise.  Intensity means the percentage of maximum muscular effort being exerted, and the closer you can get to 100% (while following the rules for safety mentioned above), the better your results will be.

Duration – when you work out with a high level of intensity, your workouts must necessarily be brief – under 45 minutes for a full-body workout.  You can’t go all-out for long periods of time (just like nobody can sprint for a mile), and going all out is what builds muscle.

Progression – progressive overload is a requirement for continued strength gains. Every workout, strive to do more reps, more weight, or both, than you did last time.  It is best to record every workout to make sure you are progressing regularly.

Recovery – to recover, and ultimately build muscle, full recovery between workouts is essential.  This includes adequate rest days between workouts (as mentioned above), getting enough sleep, and eating enough protein to support muscle growth.

Designing a Strength Training Program for Longevity

Start with 2 sessions per week, focusing on full-body workouts. Begin each session with a 5-10 minute warm-up to increase blood flow and flexibility.

Choose 6-8 exercises targeting major muscle groups.

Aim for 1 sets of 7-12 repetitions per exercise. Rest 1-2 minutes between sets, or whatever you need to fully recover. Gradually increase weight or resistance as you get stronger.

Listen to your body and adjust intensity as needed. Recovery is crucial, so allow 48-72 hours between sessions.

Stay hydrated and consume adequate protein to support muscle growth.

Consider working with a certified trainer to develop a personalized program tailored to your goals and physical condition.

Incorporating Compound Exercises and Resistance Training

Prioritize compound exercises that work multiple muscle groups simultaneously. These movements are efficient and functional, mimicking real-life activities.

Key compound exercises include:

• Ball squats or leg press 
• Chest presses
• Rows
• Shoulder presses
• Lunges

You can use a mix of free weights, machines, or resistance bands. This variety challenges your muscles in different ways and helps prevent boredom.

Start with lighter weights and focus on proper form. Gradually increase resistance over time as you become more comfortable with each exercise.

Always maintain control of the weight throughout the entire range of motion.

Strength Training Workout Examples

Sample workout routine for gym training:

Here is a full-body gym workout example from my own workout plan (by the way I’m 63):

• Leg Press – 9-12 reps
• Calf raise on leg press machine – 9-12 reps
• Chest Press – 7-10 reps
• Chin up – max reps
• Back Extension Machine – 9-12 reps
• Rear Deltoid Raise Machine – 7-10 reps
• Neck Flexion On Machine – 9-12 reps
• Wrist Roller – 1-3 reps

Sample routine for home training:

And here’s a full-body home gym workout example – a workout I designed for one of my Platinum Coaching clients, age 61 with a history of low back problems:

• Ball Squat – 9-12 reps
• Calf raise of fitness step – 9-12 reps
• Low Incline Dumbbell Bench Press – 7-10 reps
• 1 Arm Dumbbell Row – 7-10 reps
• Ab Crunch On Mat – 9-12 reps
• Side-lying Shoulder External Rotation – 9-12 reps
• Abdominal Bracing With Marching – 1-3 minutes
• Shoulder “T’s” Prone On Bench – 9-12 reps

One set of each exercise is performed with a maximum effort, while maintaining strict form.  When the high number on the rep range is met or exceeded, the weight is raised for the next workout by 1-5 pounds.

Remember, more is not better when it comes to strength training.  You want to work as hard as you can on each set, which means your workouts will have to be brief.  The above routines are ideal for building muscle mass over 50, while giving you plenty of time outside the gym every week to actually enjoy life!

Nutrition and Supplementation for Muscle Gain

Proper nutrition and supplementation are crucial for building muscle mass after 50. A high-protein diet combined with specific supplements can enhance muscle protein synthesis and support recovery.

High-Protein Diet and Muscle Protein Synthesis

To build muscle mass, you need to consume adequate protein. Research suggests that older adults may need up to 50% more protein than the recommended daily allowance to effectively build lean muscle mass.

Aim for 1.2-1.6 grams of protein per kilogram of body weight daily. Spread your protein intake across meals to maximize muscle protein synthesis.

Good protein sources include:

• Lean meats
• Fish
• Eggs
• Dairy products
• Legumes
• Nuts and seeds

Timing is important. Consume protein within 30 to 60 minutes after your workout to support muscle recovery and growth.

Essential Supplements for Enhancing Muscle Recovery and Growth

While a balanced diet is crucial, certain supplements can boost your muscle-building efforts.

Vitamin D and omega-3 fatty acids can help reduce inflammation and support muscle health. These nutrients are especially important for older adults.

Whey protein supplements can help you meet your daily protein requirements, especially if you struggle to consume enough through whole foods.

Remember to stay hydrated. Proper hydration is essential for muscle function and recovery. Aim for at least 8 glasses of water daily, adjusting based on your activity level and climate.

Maintaining Health and Safety While Building Muscle

Building muscle after 50 requires careful attention to health and safety. Proper form and recovery techniques are essential for avoiding injuries and managing discomfort as you increase strength.

Practicing Proper Form and Avoiding Injuries

Correct technique is crucial for preventing injuries and maximizing muscle gains. Start each exercise with lighter weights to warm up and perfect your form. Focus on slow, controlled movements rather than using momentum.

Engage your core muscles to protect your spine. Keep your joints aligned and avoid locking them. If an exercise causes pain, stop immediately and consult a fitness professional.

Consider working with a certified trainer to learn proper techniques. They can assess your mobility and provide modifications if needed. Regular mobility work can improve your range of motion and reduce injury risk.

Balance exercises help prevent falls and improve overall stability. Include exercises like yoga or tai chi in your fitness routine.

Recovery Techniques and Managing Aches and Pains

Adequate rest between workouts is crucial for muscle repair and growth. Allow 48-72 hours of recovery time for worked muscle groups. Listen to your body and adjust your training schedule as needed.

Use gentle stretching to alleviate muscle soreness. Apply ice to reduce inflammation or heat to relax tight muscles.

Prioritize sleep, aiming for 7-9 hours nightly to support recovery and cognitive function.

Stay hydrated and consume enough protein to aid muscle repair. Consider supplements like omega-3 fatty acids to support joint health.

Manage stress through relaxation techniques such as meditation or deep breathing exercises.

If persistent pain occurs, consult a healthcare professional. They may recommend physical therapy or specific exercises to address underlying issues and improve your fitness safely.

Frequently Asked Questions

Building muscle after 50 requires specific strategies tailored to aging bodies. Proper nutrition, supplementation, and exercise regimens are crucial for both men and women to achieve optimal results.

What are effective muscle building strategies for women over 50?

Women over 50 can build muscle effectively through progressive resistance training. Focus on compound exercises like squats, deadlifts, and bench presses. Incorporate strength training 2-3 times per week, allowing for adequate recovery between sessions.

Prioritize proper form over heavy weights to prevent injuries. Gradually increase weight and repetitions as your strength improves.

Which supplements support muscle growth in post-menopausal women?

Post-menopausal women may benefit from certain supplements to support muscle growth. Calcium and vitamin D are essential for bone health and muscle function.

Whey protein can help meet increased protein needs for muscle building. Omega-3 fatty acids may reduce inflammation and support muscle recovery.

What dietary considerations are important for men over 50 trying to increase muscle mass? 

Men over 50 should focus on consuming adequate protein to support muscle growth. Aim for 1.2-1.6 grams of protein per kilogram of body weight daily.

Include lean meats, fish, eggs, and plant-based proteins in your diet. Dietary protein supplementation may be necessary to meet increased protein needs.

Can individuals over 60 benefit from strength training and muscle building?

Yes, individuals over 60 can significantly benefit from strength training and muscle building. Regular exercise can help people over 60 gain muscle mass, strength, and overall health.

Strength training adaptations are possible for adults in their 60s and beyond. Start with low-impact exercises and gradually increase intensity as your fitness improves.

How often should a person over 50 engage in weightlifting for optimal muscle growth?

For optimal muscle growth, individuals over 50 should engage in weightlifting 2 times per week. Allow at least two days of rest between strength training sessions for proper recovery.

Consistency is key. Stick to your routine and gradually increase weights and repetitions as your strength improves.

What amount of protein intake is recommended for people over 50 to effectively build muscle?

People over 50 should aim for 1.2-1.6 grams of protein per kilogram of body weight daily to effectively build muscle. This is higher than the general recommendation for younger adults.

Spread protein intake throughout the day, consuming 25-30 grams of protein per meal. Include a variety of protein sources in your diet to ensure adequate amino acid intake.

Is it possible to build muscle after 50?

Yes! You can build muscle at any age.  But building muscle after 50 requires some adjustments to account for age-related changes.

Guidelines for building muscle after 50 with safe, sustainable, time-efficient strength training

• Building muscle and strength after 50 makes all physical activity easier, and allows you to enjoy your highest possible level of pain-free function throughout your later years.
• While strength training, always work in a pain-free range of motion. Don’t over-stretch. Strength training is supposed to help you, not hurt you.
• Safety is now super important – make sure you can exit the exercise safely at any time without getting stuck under anything or having anything fall on you.
• If you have back problems, it’s a good idea to always have your chest or back supported during an exercise.
• Don’t put anything behind your neck.  This includes barbell squats and behind the neck pulldowns or shoulder presses.
• If an exercise looks dangerous – it probably is.
• Once you’re over 50 you need more recovery, so you need to to strength train much more infrequently.  Strength train no more than twice a week, with at least 2 recovery days in between workouts.
• To build muscle after 50, you need to put in a maximum effort on every set, every exercise (while following the rules for safety mentioned above).
• If you’re putting in a maximum effort, your workouts should be under 45 minutes for a full-body workout.
• Every workout, strive to do more reps, more weight, or both, than you did last time.
• To build muscle after 50, you need about 1.6 grams of protein per kilogram (2.2 pounds) of body weight per day.
• Strength train the large, superficial muscles of the body, and also the smaller deep muscles of the body, which serve to hold us together and protect us from injury.
• I recommend a total of 8 exercises; 5 for the superficial muscles, and 3 for the deep muscles.
• Before starting the actual workout, spend a few minutes warming up.
• Engaging in low to moderate intensity leisure activities or exercise on your non-strength training days.

Building muscle after 50 through proper strength training is the best investment you can make in yourself to keep you strong, active, and living fully for a long, long time.  Get started now applying the principles and techniques outline here, and enjoy your later years to the fullest!

Thoughts or questions on building muscle after 50?  Leave a comment below!